I love having meals together with friends and family. I find this as nourishing as the good food on the table. Beyond just satisfying hunger, creating balanced meals to support health, growth and energy needs are definitely important. In a world where fast food and convenience often take centre stage, it’s time to reclaim the joy of nutritious family meals! And if you don't have time to shop and cook, we've a little something at the end of the article for you!
What do nutritious meals look like?
Nutritious meals are not just about eating greens and counting calories; they’re about creating vibrant, delicious dishes that nourish both body and soul. Many of us have learnt about eating from the rainbow and the balanced plate. And yet why am I writing about this? I've come to realise that our knowledge can sometimes sit passively, forgotten and a nudge every now and then helps bring it to the forefront.
Carbohydrates: These aren't bad! Our body needs them to function. Try slow-digesting whole grain carbs like brown rice, quinoa, oats or whole-wheat bread. Full of fibre, aid healthy digestion and manage your blood sugar. Fibre-rich foods help to regulate appetite and maintain steady energy.
Proteins: Go for lean proteins like chicken, fish, beans, lentils, tofu or eggs. Protein is essential for muscle repair and growth.
Fats: Once again, fats are misunderstood. Healthy fats like avocados, olive oil, nuts, and seeds are important for regulating hormones, brain development and overall health.
Fruit and vegetables: aim for five portions of vegetables and two portions of fruit a day. These nutrient-rich foods are packed with vitamins, minerals and antioxidants that help to boost immunity, support digestion and give your skin a healthy glow.
It's all about balance. Not the latest fad nor diet trend. Feed your body. Feed your mind. Feed your soul.
Cut Down on Processed Foods
I love crisps and this is my downfall! And serving up frozen, ready-meals can be easy when you are busy. But these foods often contain high levels of added sugars, unhealthy fats, and sodium, which can contribute to various health issues, including obesity and heart disease. So I've learn to swap packaged snacks with better alternatives like air-popped popcorn and oatmeal topped with berries. Nuts are a great source of healthy fats, protein, and fibre, too.
Hydrate, hydrate, hydrate
Staying hydrated is an important part of a balanced diet, but it's often overlooked. I tend to forget to drink when I'm busy. Hydration has proven to improve brain function as water accounts for 75% of brain mass! Grab a snazzy environmentally-friendly water bottle and hydrate throughout the day (This is a reminder to myself more than anything else!) For an extra boost of vitamins and flavour, I like infusing water with slices of lemon, cucumber, or a handful of berries.
BONUS ONE this month.... an easy yet nutritious recipe by OneHealthClinic.Asia.
Chicken & Asparagus Pesto Pasta
4 servings
30 minutes
Ingredients:
240 grams Chicken Breast
270 grams Asparagus (ends trimmed)
1 tbsp Extra Virgin Olive Oil
280 grams Chickpea Pasta (dry)
85 grams Pesto
1 tbsp Lemon Juice
3 tbsp Parmigiano Reggiano (finely grated)
Sea Salt & Black Pepper (to taste)
Nutrition: Amount per serving
Calories 456
Fat 19g
Saturated 3g
Carbs 44g
Fiber 12g
Sugar 9g
Protein 36g
Cholesterol 48mg
Sodium 262mg
Vitamin A 886IU
Vitamin C 5mg
Calcium 188mg
Iron 8mg
Folate 44μg
Magnesium 36mg
Zinc 1mg
Selenium 15μg
Directions:
1. Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
2. Add the chicken and asparagus to the baking sheet and dizzle with oil. Bake for 25 minutes or until the chicken is cooked through. Chop the chicken and asparagus into bite-size pieces.
3. Meanwhile, cook the pasta according to package instructions.
4. To assemble the pasta, mix the chicken, asparagus, pasta, pesto, lemon juice, and parmesan together. Season with salt and pepper. Divide evenly between bowls and enjoy!
Notes:
Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving is equal to approximately two cups.
Dairy-Free: Use nutritional yeast or plant-based cheese instead of parmesan.
Additional Toppings: Toasted pine nuts, red pepper flakes, basil leaves, and/or lemon wedges.
Thank you Catherine of OneHealthClinic.Asia for the recipe.
BONUS TWO
Too busy to shop for specific recipes?
Try Clear The Fridge, designed for busy people looking to make nutritious food quickly while reducing food waste. Enter the ingredients you have on hand and your time for cooking, and get recipe ideas! Whether leftovers, or pantry staples, our app helps you to turn them into nutritious, delicious meals. We love this!!! And the "Super hungry, need to eat ASAP!" option
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